How To Avoid Heat Exhaustion And Heat Stroke

By Jerry Binkley

As the summer season approaches, it’s important to prioritize your well-being and safety under the sun. Be sure to educate yourself on how to avoid heat exhaustion and heat stroke. With that in mind, here are seven valuable tips to help you stay safe and enjoy the sunshine responsibly. First and foremost, staying hydrated is essential, especially during physical activity. Drinking plenty of fluids, including those with electrolytes, is crucial for maintaining a healthy body temperature. Additionally, acclimatizing your body to the heat gradually can help prevent heat-related issues. Maintaining a healthy weight is also vital, as obesity increases the risk of heat-related illnesses. Dressing appropriately by wearing light, loose-fitting clothing and using sun protection such as wide-brimmed hats can minimize sun exposure. If you’re recovering from an illness, it’s important to be cautious with your outdoor activities. For older individuals, utilizing the buddy system can provide an extra layer of support and safety. Furthermore, considering the temperature, time of day, and heat index can help you plan outdoor activities more effectively. By following these practical tips, you can make the most of the summer while prioritizing your well-being and staying safe in the sun.

Staying hydrated, gradually acclimating to the heat, maintaining a healthy weight, wearing appropriate clothing, being cautious when sick, using the buddy system for older individuals, and minding the temperature and time are essential for staying safe while enjoying the sun in summer.

1. Stay Hydrated Staying hydrated is key to maintaining a healthy body temperature, particularly during exercise. Drink plenty of fluids the day before and the day of physical activity. During exercise, keep a drink handy that contains salt, electrolytes, and small amounts of sugar, such as Gatorade or Powerade to replenish those substances you have lost while sweating.

2. Get Used To The Heat If you spend most of your time in the air conditioning and suddenly try to run five miles outdoors, your body might not be ready for that kind of heat exposure. It’s safer to gradually expose yourself to activity outside during the summer.

3. Maintain A Healthy Weight People who are obese are at much greater risk for heatrelated illnesses. Carrying excess weight can affect your body’s ability to regulate its temperature and cause you to retain more heat. Talk to your doctor if you need help managing your weight.

4. Wear Appropriate Clothing Limit sun exposure when you’re outside by wearing a wide-brimmed hat and light, loose-fitting clothing. Also consider bringing an umbrella, awning, or overhang to protect yourself from the sun.

5. Be Extra Careful If You’re Sick Infections such as the flu can cause your body temperature to spike. If you’ve recently overcome an illness, be cautious about the amount of time you spend outside and spend exercising for a couple of weeks.

6. Use the buddy system If you’re older than 70, you’re more susceptible to heat stroke due to underlying medical conditions that can affect the body temperature. If you live alone or can’t get around well, the risk is increased, especially if your air conditioner breaks. Use the buddy system—find a friend or relative who can help when the temperature rises.

7. Mind The Temperature & Time Keep in mind the time of day you’ll be outside, as early mornings and late evenings are the coolest times of the day. And always check the heat index, or the combination of the temperature and humidity levels, on a mobile app or online. When you see heat indexes in the high 90s or above, be especially careful about the amount of time you spend outside.

Key Take Aways

Spending time in the sun is undeniably one of the highlights of summer. However, it’s important to prioritize safety to fully enjoy the experience. By following the aforementioned tips, you can ensure a safe and enjoyable time under the sun. Remember to stay hydrated, gradually acclimate to the heat, maintain a healthy weight, dress appropriately, be cautious when recovering from illness, use the buddy system if needed, and consider the temperature and time of day. With these precautions in mind, you can bask in the warmth of summer while keeping yourself protected.